Noting Meditation – 20 Minutes

Noting is an exercise where by we observe what is happening in the present moment and “note” or label what we are noticing. This is very useful because many times we get caught up in our body or emotions or thinking and we automatically react instead of choosing to act.

When we NOTE what is going on, we see all our experiences as passing and this gives us some space to choose what we really want to do instead of compulsively reacting. Noting helps us see our experiences as just that; an experience. This allows us to see a difference between “us” and our “experiences”.

Micro Practice: Follow these 3 breathing steps…

Breathe and be present in with your breath.

Breathe and note what you are experiencing.

Breathe and let it be by reminding yourself that things come and go and you are the observer of them.